16 Power foods for your muscles

Author: Preeti DesaiPosted on 03-07-2014
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It is not possible to achieve major muscle growth only by strangth training. You also need to eat the right amounts of high quality protein, enough complex carbohydrates and also healthy fat.

Opt for eating the right foods in optimal proportions and at correct times. It just seems complicated but really it is not so.  

Almonds are power foods for your muscles

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Almonds are a good source of protein that is essential for the body to repair and build muscle after working out and its fiber content helps fight food cravings.

Almonds are also loaded with Vitamin E the alpha-tocopherol kind that’s best absorbed by your body and helps prevent free-radical damage that occurs after heavy workouts, indirectly speeding up the muscle recovery process.

Beans are power foods for your muscles

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Toss beans in salads or eat them with whole wheat pasta or brown rice. Beans are an in-expensive perfect post workout meal as they are rich in both protein and carbs.

Beans are rich in complex protein, carbohydrates and loaded with dietary fiber that helps maintain a healthy cholesterol level. Many fail to understand that proper amount of dietary fiber plays a stabilizing role and vital for building muscle mass.

Spinach is power food for your muscles

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Spinach contains phytoecdysteroids that increases the development of muscles thus muscle strength. Spinach is alkaline in nature and helps balance the acidic environment created by protein foods thus prevents muscle and bone loss.

Spinach is packed with antioxidants like Vitamin A, Vitamin C, Folate that protect against free radical damage after intense exercise.

Dairy products are power foods for your muscles

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One cup of milk contains about 9 grams of protein and like other low fat dairy products like yogurt and cheese helps refuel muscles and speed up muscle recovery.

Low fat milk is a healthy combination of both carbohydrates and protein and makes an ideal snack post a workout session.

Oatmeal is power food for your muscles

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Oats are rich in fiber and are low on the glycemic index, thus the carbohydrates or sugar is released gradually into your bloodstream, keeping you energetic for a couple of hours.

Oatmeal is also a good source of B vitamins, which help lower stress and are energizing vitamins as they are vital in converting carbs into energy.

Eggs are power foods for your muscles

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Eggs are rich in complete proteins which helps promote muscle growth and recovery. A large hard boiled egg contains about 6 grams of protein.

Since egg yolks are cholesterol rich you may want to eat more egg whites. Combine eggs with a carbohydrates as during a workout, your muscles become depleted of glycogen and they need to be replenished.

Turkey is power food for your muscles

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Turkey is rich in a classic muscle building nutrient protein.

How about a turkey whole grain sandwich? It’s a cool mix of carbohydrates and proteins post workout and that will take the edge off your hunger plus fuel your muscle glycogen plus help speed up muscle repair. Turkey is not only rich in protein but is also a good source of antioxidant trace mineral Selenium.

Beef are power foods for your muscles

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Beef is one of the top food sources for amino acid creatine that your body uses when you lift weights. Caution as Beef also contains saturated fats and look for extra leans cuts.

Beef is also rich in iron and Zinc 2 nutrients that crucial for muscle building or protein synthesis.

Peanut Butter is power food for your muscles

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Peanut Butter though high in calories is rich in heart healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow as well speed up muscle recovery process. Peanut Butter is also a good source of protein, Vitamin E, niacin, magnesium.

Limit yourself to only 2-3 teaspoons of peanut butter a day as it is calorie rich.

Salmon are power foods for your muscles

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Salmon is not only rich in protein it contains omega-3 fatty acids that help reduce muscle protein breakdown and helps in reducing muscle inflammation and improves muscle recovery.

Salmon contains many nutrients that help in reducing your risk of heart disease and diabetes.

Yogurt is power food for your muscles

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Yogurt contains an ideal combination of protein and carbohydrates for exercise recovery and muscle growth and if fruits are added to the mix the extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing post exercise protein breakdown.

Olive Oil is power food for your muscles

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Olive oil is rich in monounsaturated fat that is anti-catabolic or in simple words prevents muscle breakdown that leads to muscle wasting and weakness. Opt for the extra-virgin variety whenever possible as it has a higher level of free radical fighting Vitamin E and antioxidants.

Olive oil and monounsaturated fats help reduce risk of heart disease, diabetes and osteoporosis.

Whole grains breads and cereals are power foods for your muscles

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Carbohydrates are essential in your post work out meal to restore the depleted muscle Glycogen stores.

Choose whole grain breads or cereals that are made out of wheat, corn, oats, barley, and rye as they are rich in complex carbohydrates, fiber and B vitamins thiamin, riboflavin, niacin, and pyridoxine. Whole grains also have minerals magnesium, zinc, potassium, and iron.

Whey protein is power food for your muscles

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Whey protein shake with frozen berries adds fiber, nutrients and some extra carbohydrates to proteins and makes a delicious drink.

Whey protein powder contains high-quality, bio-available protein that not only is essential for building muscle mass but also supports the immune system by providing the building blocks for glutathione, which is the body's most important antioxidant.

Berries are power foods for your muscles

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Berries help fuel the depleted muscle glycogen post workout and come with added benefits being rich in antioxidants and Vitamin C. Fiber rich Berries makes you feel fuller and provide energy for a longer period;

Strawberries contain fiber called pectin (found in apples, oranges); 1cup of raspberries = about 6 grams of fiber; Antioxidants rich blueberries are rich in soluble fiber;

Water is power food for your muscles

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It is important to keep your muscle cells hydrated through the day and especially pre and post workout.

Research states that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. Thus dehydration will directly affect your muscle mass.


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